Thursday June 9th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
21.15.9
Deadlift (225/155)
OH Squat (135/95)
*One bar, Change load as you go.

*Pack
21.15.9
Deadlift (185-205/125-145)
OH Squat (95-115/65-85)
*Pup
21.15.9
Deadlift (95-135/65-95)
OH Squat (Scale as needed)

CashOut:
Spend 5-10 solid minutes on mobility addressing your
– Shoulders
– Hips
– Quads & Glutes
Etc…

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Sets 3-5 @ 75% x 3

B. Every 3 minutes x 4 sets
Back Squat
*Set 1 @ 65% x 6
*Set 2 @ 70% x 6
*Set 3 @ 75% x 6
*Set 4 @ 55% x 10

C. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
*95% of 1RM

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
2s Pause Snatch (BTK)
*Set 1 @ 65% x 3
*Set 2 @ 70% x 3
*Set 3 @ 75% x 3
*Sets 4-5 @ 80% x 3

B. Every 3 minutes x 4 sets
Back Squat
*Set 1 @ 70% x 6
*Set 2 @ 75% x 6
*Set 3 @ 80% x 6
*Set 4 @ 60% x 10

C. 4 sets of:
Snatch Pulls x 3
Rest 2 minutes
*100% of 1RM

2-A-DAY

AMRAP in 25 minutes
100m run
10 Burpees (6″ Target)
200m run
20/15 Cal row
400m run
40 Walking Lunges

L2&L3

Tuesday June 7th

– Midday 3.0 from 10:30am-12:30pm
– Gymnastics with Sam from 7:00pm-8:30pm

WOD

For time:
21.15.9
P.HSPU
Bar Muscle Ups

*Pack
21.15.9
Push Press (115/85)
CTB Pull Ups
 – or –
21.15.9
HSPU
12.9.6
Bar Muscle Ups
*Pup
21.15.9
Push Press (Scale as needed)
15.12.9
Banded Pull Ups

CashOut:
3 sets of:
3 Turkish Get Ups/Side
10-15 Banded Pull Aparts
Rest 1 minute

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Power Snatch + Hang Power Snatch
*Set 1 x 2+2 @ 5 RPE
*Set 2 x 2+1 @ 6 RPE
*Set 3 x 1+1 @ 7 RPE
*Set 4 x 1+1 @ 8 RPE
Rest 2 minutes between

B. For time:
21.15.9
DB Push Press (45/35)
CTB Pull Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Set 1 x 3 @ 70%
* Sets 2-3 x 2 @ 75%
* Sets 4-5 x 1 @ 80%

B. Every 2 minutes x 4 sets
Back Squat x 3 reps
*75% of 1RM

C. 3 sets of:
Jumping Lunge x 10 reps
Rest 10 seconds
Box Jump x 5 reps (30/24″)
Right into…
100m Front Rack Carry (1.5/1pd)
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
* Sets 1-2 x 3 @ 75%
* Sets 3-4 x 2 @ 80%
* Sets 5-6 x 1 @ 85%

B. Every 2 minutes x 5 sets
Back Squat x 3 reps
*80% of 1RM

C. 4 sets of:
Jumping Lunge x 12 reps
Rest 10 seconds
Box Jump x 6 reps (30/24″)
Right into…
100m Front Rack Carry (2/1.5pd)
Rest 90 seconds

2-A-DAY

L2:
For time:
15 Deadlift (135/95)
8 STOH (135/95)
12 Deadlift
6 STOH
9 Deadlift
4 STOH

L3:
For time:
21 Deadlift (185/115)
10 STOH (185/115)
15 Deadlift
8 STOH
9 Deadlift
6 STOH

 

Monday June 6th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 30 minutes
800m run
30 Alt Step Ups (24/20″)
20 Burpees
10 Wall Balls (20/14)

*Pack
AMRAP in 20-25 minutes
800m run
20 Alt Step Ups (24/20″)
15 Burpees
10 Wall Balls (20/14)
*Pup
AMRAP in 15-20 minutes
600m run
20 Alt Step Ups (Scale as needed)
10 Burpees
10 Wall Balls (Scal as needed)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean + Jerk
* Set 1 x 2+1 @ 70%
* Sets 2-3 x 1+1 @ 75%
* Sets 4-5 x 1+1 @ 80%

B. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Good Mornings x 10 (75/55)
Rest 60 seconds

C. 4 sets of:
Med Ball V-Ups x 12 (12/8)
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Jerk
* Sets 1-2 x 2+1 @ 75%
* Sets 3-4 x 1+1 @ 80%
* Sets 5-6 x 1+1 @ 85%

B. 4 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Good Mornings x 15 (95/65)
Rest 60 seconds

C. 4 sets of:
GHD Sit Ups x 10-12
Rest 60-90 seconds

2-A-DAY

L2:
15.12.9
HR Push Ups
CTB Pull Ups
Ring Dips
*Feet on a 45lb for the push ups, only your chest should touch the floor.

L3:
For time:
21.15.9
Strict HSPU
Bar Muscle Ups
*If regular Strict HSPU are easy for you add a Deficit to Challenge yourself.

 

Sunday June 5th

– Midday 3.0 from 10:30am-2:00pm

WOD

For time:
50 Alt Single Arm OH Lunge (1.5/1pd)
25 KB Swings (1.5/1pd)
100 Sit Ups
25 KB Swings
50 Alt Single Arm OH Lunge

*Pack
40 Alt OH Lunge (45/25 Plate)
25 KB Swings (1.5/1pd)
75 Sit Ups
25 KB Swings
40 Alt OH Lunge
*Pup
25 Alt OH Lunge (Scale as needed)
15 KB Swings (Scale as needed)
50 Sit Ups
15 KB Swings
25 Alt OH Lunge

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Push Press
*Set 1 x 5 @ 5 RPE
*Set 2 x 5 @ 6 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. For time:
40 Alt OH Lunge (45/25 Plate)
25 KB Swings (1.5/1pd)
75 Sit Ups
25 KB Swings
40 Alt OH Lunge

L2: Self led Warm-Up.
A. 3 sets of:
Hang Muscle Snatch (ATK) x 5
Rest 90 seconds

B. Every 90s x 4 sets
2 Power Snatch + OH Squat
*70% of 1RM P.Snatch

C. 3 sets of:
Wtd Pull Ups x 3-5
Rest 30 seconds
DB Single Arm Rows x 10/Arm
Rest 30 seconds
Wtd Plank x 60 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. 3 sets of:
Hang Muscle Snatch (ATK) x 5
Rest 90 seconds

B. Every 2 minutes x 5 sets
3 P.Snatch + 3 OH Squats
*75% of 1RM P.Snatch

C. 4 sets of:
Wtd Pull Ups x 5
Rest 30 seconds
DB Single Arm Rows x 10/Arm
Rest 30 seconds
Wtd Plank x 60 seconds
Rest 90 seconds

2-A-DAY

L2:
3 rounds for time:
400m run
10 TTB
20 Front Rack Lunges (95/65)

L3:
4 rounds for time:
500m row
10 TTB
20 Front Rack Lunges (115/85)

 

Friday June 3rd

– Midday 3.0 from 10:30am-12:30pm

WOD

7 rounds for time:
11 Deadlifts @ Body Weight
100m run

*Pack
6 rounds
11 Deadlifts @ 75% Body Weight
100m run
*Pup
5 rounds
8 Deadlifts @ 50% Body Weight
100m run

CashOut:
3 sets of
Wtd Plank Holds x 45-60 seconds
Rest 1 minute

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Sets 3-5 @ 70% x 3

B. 3 sets of:
Clean Pulls x 3
Rest 2 minutes
*85% of 1RM

C. 3 sets of:
Front Squat x 4 reps
Rest 2 min
*70% of 1RM

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2s Pause Clean (BTK)
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 3
*Sets 4-6 @ 75% x 3

B. 4 sets of:
Clean Pulls x 3
Rest 2 minutes
*90% of 1RM

C. 4 sets of:
Front Squat x 4 reps
Rest 2 minutes
*75% of 1RM

2-A-DAY

L2:
5 rounds for time:
10 DB Push Jerks (45/30)
200m run

L3:
7 rounds for time:
10 Alt DB Snatch (55/35)
200m run

 

Thursday June 2nd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
75 Calorie Row
50 Thrusters (45/35)
50 Pull Ups
50 Wall Balls (20/14)
800m run

*Pack
50 Calorie Row
35 Thrusters (45/35)
35 Pull Ups
35 Wall Balls (20/14)
800m run
*Pup
25 Calorie Row
35 Thrusters (45/35)
25 Pull Ups or Ring Row
35 Wall Balls (Scale as needed)
400m run

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Power Clean
*Set 1 x 3 @ 5 RPE
*Set 2 x 3 @ 6 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. For time:
800m run
35 Thrusters (45/35)
35 Pull Ups
35 Wall Balls (20/14)
800m run

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Push Jerk x 3 reps
*65% of 1RM Split Jerk

B. Every 2 minutes x 4 sets
P.Clean + Hang PC + P.Clean
*70% of 1RM P.Clean

C. 4 sets of:
Push Press x 5
Rest 30 seconds
RDL x 10 reps
Rest 90 seconds
*70% of 1RM P.Press
*Use P.Press weight for RDL’s

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Push Jerk x 3 reps
*65% of 1RM Split Jerk

B. Every 2 minutes x 5 sets
P.Clean + Hang PC + P.Clean
*75% of 1RM P.Clean

C. 5 sets of:
Push Press x 5
Rest 30 seconds
RDL x 10 reps
Rest 90 seconds
*75% of 1RM P.Press
*Use P.Press weight for RDL’s

2-A-DAY

L2:
3 rounds for time:
15 TTB
12 Alt DB Snatch (45/30)
9 HSPU

L3:
3 rounds for time
21 TTB
15 Strict HSPU
9 Hang Power Snatch (115/85)

 

Wednesday June 1st

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
100 Dbl-Unders
25 Strict HSPU
10 OH Squats (165/115)
400m run
50 Burpees
5 OH Squats

*Pack
75 Dbl-Unders
15 HSPU *Strict or Kipping
10 OH Squats (115-135/75-95)
400m run
35 Burpees
5 OH Squats
*Pup
30 Dbl-Unders or 100 Skips
10 Box HSPU
10 OH or Front Squats (Scale as needed)
400m run
25 Burpees
5 OH or Front Squats

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Sets 3-5 @ 70% x 3

B. Every 2 minutes x 5 sets
Back Squat x 5 reps
* 70% of 1RM

C. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 85% of 1RM

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2s Pause Snatch (BTK)
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 3
*Sets 4-6 @ 75% x 3

B. Every 2 minutes x 6 sets
Back Squat x 5 reps
* 75% of 1RM

C. 4 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 90% of 1RM

2-A-DAY

L2:
For time:
75 Dbl-Unders
25 Wall Balls (20/14)
30 CTB Pull Ups
25 Wall Balls
75 Dbl-Unders

L3:
For time:
100 Dbl-Unders
25 Wall Balls (20/14)
50 CTB Pull Ups
25 Wall Balls
100 Dbl-Unders

 

 

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